SRAugust2015

Browse Training Plan Store

Back to Plan Details

SRAugust2015

Author

Amy D'Anna

Length

4 Weeks

Typical Week

2 Day Off, 4 Run, 1 Strength

Longest Workout

0:52 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:46
Training Load By Week
Average Weekly Training Hours: 01:46
Average Weekly Breakdown

Sample Day 1

3mi
3 miles

3 miles easy
conversational pace
nose breathing
add a few 10 sec strides at random

Sample Day 1

0:20:00
strength/core

Basic Core/Functional Session.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

Sample Day 2

0:45:00
pick ups

Do this on a soft surface, dirt road or track if possible
wu:15 minutes easy to steady-do some dynamic stretching, then jog 5 minutes.. then into ms.
ms: do 6x10-12second pick ups.. quick turnover, powerful/ but controlled push.... jog 45 sec to 1 minute between these pick-ups
cd-10 min jog home

Sample Day 3

3mi
3 miles

3 miles easy
conversational pace
nose breathing
add a few 10 sec strides at random

Sample Day 5

6mi
6 miles

do this at your long run pace from your pace zones
add 3-5 20 sec strides at random
conversational pace
nose breathing

Sample Day 6

0:40:00
choice

swim, bike, hike, yoga...
something other than running...

Sample Day 8

0:20:00
strength/core

Basic Core/Functional Session.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

$80.00 - Buy Now